If you’re counting carbs, you’re probably hyper-aware of what goes into your food and drinks. Lemons, with their bright flavor, are a favorite for adding zest to dishes and beverages. But how does lemon juice stack up when it comes to carbohydrates? Let’s dive into the juicy details.
Lemon Juice: A Low-Carb Champion
The good news is that lemon juice is naturally low in carbohydrates. This makes it a fantastic choice for anyone following a low-carb, ketogenic, or calorie-conscious diet.
The breakdown:
- 1 teaspoon (approx. 5g): About 0.4 grams of carbs.
- 1 tablespoon (approx. 15ml): Roughly 1.4 grams of carbs and just 4.35 calories.
- 24 ml (approx. 0.8 fl oz): Around 1.2 grams of carbs.
- 1/2 cup (100 grams) of raw, peeled lemon: Contains 9.3 grams of carbs.
- 1 cup: 21.06 grams of carbohydrates.
As you can see, the carb content remains relatively low even when you increase the amount of lemon juice.
What Kind of Carbs are in Lemon Juice?
Lemons consist mainly of water (88–89%) and carbs (10%). The carbs present in lemons are primarily soluble fibers and simple sugars like glucose, fructose, and sucrose. Lemons also contain pectin, a main fiber that may help lower cholesterol levels.
Here’s a closer look at the nutritional profile of ½ cup (100 grams) of raw, peeled lemon:
- Calories: 29
- Water: 89%
- Protein: 1.1 grams
- Carbs: 9.3 grams
- Sugar: 2.5 grams
- Fiber: 2.8 grams
- Fat: 0.3 grams
Fresh vs. Bottled Lemon Juice
When considering the carb content, it’s essential to differentiate between fresh and bottled lemon juice. Freshly squeezed lemon juice will generally have fewer additives and a more natural composition. Bottled lemon juice may contain preservatives or added sugars, which can slightly increase the carb count. Always check the label for nutritional information when using bottled juice.
Health Benefits of Lemon Juice
Beyond being low in carbs, lemon juice offers a range of health benefits:
- Vitamin C: Lemons are a good source of vitamin C, an essential nutrient and antioxidant.
- Low Sodium: Lemons have virtually no sodium.
- Other Nutrients: A small lemon contains 30.7 milligrams of vitamin C, 80 milligrams of potassium, 15.1 milligrams of calcium and 4.6 milligrams of magnesium.
- Fiber: Lemons contain fiber, mainly in the form of pectin, which can aid in lowering cholesterol.
Creative Ways to Use Lemon Juice in Your Diet
Now that you know lemon juice is low in carbs, here are some creative ways to incorporate it into your daily diet:
- Lemon Water: Start your day with a glass of warm lemon water to boost hydration and aid digestion.
- Salad Dressings: Create a light and zesty salad dressing using lemon juice, olive oil, and your favorite herbs.
- Marinades: Use lemon juice as a base for marinades to tenderize meats and add flavor.
- Cocktails: Use lemon juice to make cocktails.
- Flavor Enhancer: Squeeze fresh lemon juice over cooked vegetables, fish, or chicken to brighten the flavor.
Super Juice: Maximizing Flavor and Minimizing Waste
To get the most out of your lemons, consider making “super juice.” This technique, created by bartender Nickle Morris, extracts more flavor from citrus fruits by utilizing the essential oils in the peels.
Here’s a simplified version of how to make lemon super juice:
- Peel the Lemons: Use a vegetable peeler to remove the outer layer of the lemon peel, avoiding the bitter white pith.
- Weigh the Peels: Measure the weight of the peels to calculate the amount of citric acid needed.
- Add Citric Acid: For lemons, use an equal weight of citric acid to the weight of the peels. This helps to extract the oils.
- Let it Rest: Seal the mixture in an airtight container and let it sit for 1-2 hours to allow the acid to pull out the oils.
- Add Water and Juice: Mix the citrus juice. Multiply the amount of the peels by 16.66, and add that weight of water.
- Blend: Blend the mixture.
Final Thoughts
Lemon juice is a fantastic, low-carb way to add flavor and nutrition to your diet. Whether you’re squeezing it fresh or using a bottled variety, its versatility and health benefits make it a worthwhile addition to any eating plan. So go ahead, add a splash of lemon juice to your water, your meals, and your favorite recipes without worrying about a significant carb impact.